Periodisation & Lifestyle Diseases

Question 1

Using a sporting example describe the 3 periodisation CYCLES? Include timescales-Think 1

Answer 1

1. Macro cycle-1 Year-e.g. a swimmer aiming to produce PB for World Championships
2. Meso cycle-1 Month-e.g. swimmer focussing on muscular endurance training
3. Micro cycle-1 Week e.g. swimmer perfecting tumble turns or diving technique

Question 2

Using a sporting example describe the 3 periodisation training PHASES?

Answer 2

1. Preparatory (pre-season)-high intensity/volume of training e.g. peak fitness for start of new hockey season
2. Competitive (in-season)-peak for significant events/maintain intensity but reduce volume (tapering) e.g. maintain fitness intensity during hockey season
3. Transition (post-season)-rest and recovery phase e.g. hockey player rest and recovers from physical strain at end of long hard season

Question 3

Name and describe the 4 cardiovascular lifestyle diseases.

Answer 3

1. Atherosclerosis-build up of fatty deposits on arterial walls
2. Coronary heart disease-results from atherosclerosis=reduction in blood flow and oxygen to heart
3. Heart attack-blockage or clot in coronary artery cuts off blood supply to heart causing death or permanent damage to heart
4. Stroke-caused by blockage in cerebral artery cutting off blood supply to brain

Question 4

Name & describe the 2 respiratory lifestyle diseases.

Answer 4

1. Asthma-constriction of bronchial airways
2. Chronic Obstructive Pulmonary Disease (COPD)-lungs become inflamed and narrowed. Over time causes permanent damage and inability to exercise/reduced quality of life
   SMOKING IS BIGGEST RISK FACTOR FOR RESPIRATORY DISEASES

Question 5

Describe the effects of aerobic training on cardiovascular lifestyle diseases. THINK CARDIO=HEART, VASCULAR = BLOOD & BLOOD VESSELS

Answer 5

CARDIO=HEART
1. Cardiac hypertrophy increases stroke volume and decreases resting heart rate
2. Decreased strain on heart
VASCULAR=BLOOD & BLOOD VESSELS
1. Reduced blood fats (increased HDLs (good blood fats) & decreased LDLs (bad blood fats)
2. Decreased blood viscosity (thickness)-prevents blood clots
3. Decreased blood pressure
4. Increased oxygen transport

Question 6

Describe the effects of aerobic training on respiratory lifestyle diseases. THINK RESPIRATORY=LUNGS & MUSCLE OF BREATHING

Answer 6

1. Increased respiratory muscle strength
2. Increased lung volumes (tidal volume and minute ventilation)
3. Increased surface area of alveoli-increasing gaseous exchange
4. Decreased breathing rate

Question 7

Describe what is meant by tapering

Answer 7

Reducing intensity/volume of training prior to a significant event. To ensure glycogen stores are full/recover from training

Question 8

Evaluate tapering to optimise sporting performance

Answer 8

+ increased energy stored
+ increased red blood cells and haemoglobin
-weight gain
-tiredness